Monday, 8.1.2016
CrossFit Class Times: 5:30AM, 9:00AM, Noon, 4:00PM, 5:30PM
Open GYM: 8:00-9:00AM
Warm up:
3 Rounds
-High Knees Down
-10 Air Squat
-High Kicks Back
-6 Push Up
Hip/Front Rack/Ankle
Strength:
Back Squat
-1×3 @ 75%
-1×3 @ 80%
-1×2 @ 85%
-1×1 @ 90%
-1×1 @ 95%
WOD:
5 Rounds for Time
-5 Power Cleans (155/105)
-10 Ring Dips
-30 Double Unders
Accessory:
Dead Hang Holds
-4x20sec holds
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